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40+ Fitness for Women: Strength training in perimenopause & menopause

40+ Fitness for Women: Strength training in perimenopause & menopause

Auteur(s): Coach Lynn Sederlöf-Airisto
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À propos de cet audio

If you are a woman over 40 and are looking for practical information on how to keep your body strong and functional in perimenopause, menopause, and post-menopause, this is the show for you!

- Do you want to learn how to exercise in a way to increase muscle and lose fat so you look and feel great today while preparing your body for the decades ahead?

- Do you want to start lifting weights?

- Do you want to understand the hormonal changes that are going on in your body during menopause (estrogen, progesterone, testosterone, and cortisol) and how those affect how you should be working out?

Lynn has you covered!

40+ Fitness for Women Podcast is THE fitness podcast for women over 40. It is focused on practical, concrete tips and strategies for getting strong and fit today and maintaining your quality of life in the decades ahead.

Host Lynn Sederlöf-Airisto is a Certified Menopause Fitness Coach. And, as a 54-year-old post-menopausal woman, she knows first-hand what going through the menopause transition is like.

She has struggled with the hormonal changes including a rollercoaster ride through perimenopause and changes to her body composition that seemed to happen almost overnight!

Lynn has been there and found the path forward - and is here to share that with you. Midlife can be the best part of life - if you learn how to work with your body.

© 2025 LynnFit Oy Entraînement physique et mise en forme Hygiene & Healthy Living Mise en forme, régime et nutrition
Épisodes
  • #119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough

    #119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough
    May 20 2025

    Struggling to get enough protein in your day? Most of us aren’t eating enough — and how do I know? Because it’s almost impossible to do without conscious effort and some level of meal planning.

    So let’s talk about protein.

    In this episode, I share:

    1. Why protein is especially important in midlife
    2. How much you really need
    3. How to calculate your daily target
    4. What to look for in a good protein powder
    5. A practical, real-life way to plan your meals to hit your protein goal without stress


    P.S. If you have questions about protein, send them to me — I’d love to do a future episode answering your FAQs. Send me a message via Instagram >>

    Enjoy the show!


    Resources mentioned in the episode:

    – Protein powder recommendations >>

    – Midlife Fat Loss Formula >>


    Send me your thoughts 😃

    Support the show

    • FREE CHALLENGE: Know you should start strength training but not sure how? Join LIFT-OFF 🚀: A Midlife Strength Challenge >>
    • SPECIAL OFFER: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >>
    • Kick-start your lifting with my easy-to-follow Learn to Lift programs:
      • Learn to Lift at HOME (dumbbells-only) >>
      • Learn to Lift at the GYM >>
    • Lose fat with The Midlife Fat Loss Formula >>
    • Download my free guide to working with your menopausal body >>
    • ...
    Voir plus Voir moins
    23 min
  • #118: The Love-Hate Relationship We Have with Our Bodies (And What Helped Me Change It)

    #118: The Love-Hate Relationship We Have with Our Bodies (And What Helped Me Change It)
    May 13 2025

    This episode is a little more personal.

    I’m talking about something so many of us carry quietly: the complicated relationship we’ve had with our bodies for decades. From pinching belly fat as a teen to being picked last in PE to trying to “fix” the things we don’t like… it’s a journey so many midlife women know all too well.

    In this episode, I’m sharing my own story - how sports and strength training helped me shift from hating parts of my body to actually loving what it could do. Not just in the gym, but in everyday life. And why that shift matters more than ever now, as we age.

    This is about more than aesthetics. It’s about seeing our bodies not as a problem to fix, but as a partner in the life we want to keep living - fully and actively - for decades to come.

    If you’ve ever felt frustrated with your body but also proud of what it’s capable of, this one’s for you.

    Send me your thoughts 😃

    Support the show

    • FREE CHALLENGE: Know you should start strength training but not sure how? Join LIFT-OFF 🚀: A Midlife Strength Challenge >>
    • SPECIAL OFFER: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >>
    • Kick-start your lifting with my easy-to-follow Learn to Lift programs:
      • Learn to Lift at HOME (dumbbells-only) >>
      • Learn to Lift at the GYM >>
    • Lose fat with The Midlife Fat Loss Formula >>
    • Download my free guide to working with your menopausal body >>
    • ...
    Voir plus Voir moins
    18 min
  • #117: Factors That Impact Your Strength Training Results (Part 2: Lifestyle Choices that Matter)

    #117: Factors That Impact Your Strength Training Results (Part 2: Lifestyle Choices that Matter)
    May 6 2025

    When it comes to seeing results from strength training, what you do outside of your workouts matters just as much as what happens during them—especially in midlife.

    In part 2 of this series, I’m walking you through the lifestyle choices that either support or slow down your progress. These aren’t trendy hacks or extreme routines. They’re the kinds of everyday habits that help your body recover, build muscle, and feel better overall.

    You’ll learn:

    • Why recovery time is when your muscles actually grow
    • How much food and protein you really need to support your training
    • The truth about creatine, sleep, stress—and yes, even alcohol
    • Why training hard without supporting your body can actually backfire

    These are simple, sustainable changes that make a big difference—not just for your training, but for how you feel every day as a woman in midlife.

    Enjoy the episode!


    Resources mentioned:

    • Episode #116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control)
    • Episode #110: The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery)
    • Episode #32: How to get enough protein each day - practical tips for eating more protein
    • Episode #63: Tips for Better Quality Sleep in Menopause
    • Episode #41: Stress: Why you should NOT ignore it in menopause

    Send me your thoughts 😃

    Support the show

    • FREE CHALLENGE: Know you should start strength training but not sure how? Join LIFT-OFF 🚀: A Midlife Strength Challenge >>
    • SPECIAL OFFER: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >>
    • Kick-start your lifting with my easy-to-follow Learn to Lift programs:
      • Learn to Lift at HOME (dumbbells-only) >>
      • Learn to Lift at the GYM >>
    • Lose fat with The Midlife Fat Loss Formula >>
    • Download my free guide to working with your menopausal body >>
    • ...
    Voir plus Voir moins
    21 min

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